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  6. Couscous vs. Blue cheese

Couscous vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between couscous and blue cheese

  • Couscous has more selenium; however, blue cheese is higher in phosphorus, calcium, vitamin B12, vitamin B2, vitamin B5, and zinc.
  • Blue cheese covers your daily need for saturated fat, 93% more than couscous.
  • Couscous has 2 times more selenium than blue cheese. While couscous has 27.5µg of selenium, blue cheese has only 14.5µg.
  • Couscous has less sodium.

These are the specific foods used in this comparison Couscous, cooked and Cheese, blue.

Infographic

Couscous vs Blue cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more IronIron +22.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +833.3%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +6500%
Contains more PotassiumPotassium +341.4%
Contains more ZincZinc +923.1%
Contains more PhosphorusPhosphorus +1659.1%
~equal in Copper ~0.04mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B5Vitamin B5 +366%
Contains more Vitamin B6Vitamin B6 +225.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +140%
Contains more CholineCholine +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.016mg

All nutrients comparison - raw data values

Nutrient Couscous Blue cheese DV% diff.
Saturated fat 0.029g 18.669g 85%
Calcium 8mg 528mg 52%
Phosphorus 22mg 387mg 52%
Vitamin B12 0µg 1.22µg 51%
Sodium 5mg 1146mg 50%
Fats 0.16g 28.74g 44%
Protein 3.79g 21.4g 35%
Vitamin B5 0.371mg 1.729mg 27%
Vitamin B2 0.027mg 0.382mg 27%
Cholesterol 0mg 75mg 25%
Selenium 27.5µg 14.5µg 24%
Zinc 0.26mg 2.66mg 22%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.022g 7.778g 19%
Calories 112kcal 353kcal 12%
Vitamin B6 0.051mg 0.166mg 9%
Carbs 23.22g 2.34g 7%
Fiber 1.4g 0g 6%
Potassium 58mg 256mg 6%
Folate 15µg 36µg 5%
Polyunsaturated fat 0.064g 0.8g 5%
Magnesium 8mg 23mg 4%
Vitamin D 0µg 0.5µg 3%
Manganese 0.084mg 0.009mg 3%
Vitamin B1 0.063mg 0.029mg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 0.1µg 2.4µg 2%
Choline 3.3mg 15.4mg 2%
Iron 0.38mg 0.31mg 1%
Vitamin E 0.13mg 0.25mg 1%
Net carbs 21.82g 2.34g N/A
Sugar 0.1g 0.5g N/A
Copper 0.041mg 0.04mg 0%
Vitamin B3 0.983mg 1.016mg 0%
Tryptophan 0.049mg 0.312mg 0%
Threonine 0.1mg 0.785mg 0%
Isoleucine 0.147mg 1.124mg 0%
Leucine 0.259mg 1.919mg 0%
Lysine 0.073mg 1.852mg 0%
Methionine 0.059mg 0.584mg 0%
Phenylalanine 0.184mg 1.087mg 0%
Valine 0.162mg 1.556mg 0%
Histidine 0.077mg 0.758mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +892.3%
Contains more WaterWater +71.1%
Contains more ProteinProtein +464.6%
Contains more FatsFats +17862.5%
Contains more OtherOther +1865.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +35254.5%
Contains more Poly. FatPolyunsaturated fat +1150%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.